9:00am 305 Workout
10:00am WOD
“SSW”
6 rounds for time
5 Squat Cleans (185/115)
10 Bar facing burpees
Saturday the 25th of August, 2012
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Speed Bench 9×2 @ 135 with blue and black bands
Speed Press 8×2 and then 2 singles @ 65 with blue and black bands
1×6 Db Rows @ 125
Conditioning with Dampener @ 4
Row15 sec / Rest 15 sec Row 30 sec / 30 sec rest / 45/45 / 60/60/45/45/30/30/15/15
Close to 1600 Meters